1 can of fat free chicken broth
1/2 cup of bottled Salsa
3 cups of quick-cooking (10 minute) brown rice
Combine the broth and salsa in a 2 quart or larger saucepan that has a lid. Bring to a boil , covered, over high heat. Add the rice and reduce the heat to low. Cover and simmer for 5 minutes. Remove the pan and fluff the rice with a fork. Re-cover and let the rice steam off the heat for 5 minutes longer. Serve immediately with your Black Bean Burritos. This is a complete protein when combined with black beans.
Monday, March 14, 2011
Bear Lake Big Daddys!
Buy the large tortillas. Load one side with the following: Rice (rice a roni, leftover rice), Any meat ( Turkey, Beef, Ham, etc.) Must be cooked. Green Chilis, Olives, Mushrooms , grated cheese on top. Fold over and put in oiled pan and brown on both sides. Handle carefully so the "stuff" does not fall out! Put on plate and top with sour cream and Salsa. A complete meal. You could use your imagination as to what goes inside. How about sauted Zuchinni, lefover asparagus etc. Quick and Easy.
Desperation Dinner in 20 min. flat.. Black Bean Burritos
Black Bean Burritos
2 tsp. vegetable oil
1 small onion (1/2 cup coarsely chopped)
2 cans of black beans 15 oz.
1 can chopped green chilies 4.5 oz.
1 jar mild salsa 16 oz
6 large Tortillas 10 inch
1 1/2 cup of already shredded Monterey Jack Chreese 6 oz.
Reduced Fat Sour Cream
Heat oil, add chopped onion and cook for 2 minutes
While onion cooks, rinse and drain the beans and chilis in a colander. Add cooked onions and cook until mixture thickens.. about 5 minutes.
While bean mixture simmers, wrap the tortillas in plastic wrap and microwave on high until warmed through. 1 to2 minutes.
Place one tortilla on plate and spoon bean mixture in center and sprinkle generously with cheese. Fol the tortlla tucking in one end burrito style, and serve. Add sour cream. Yum! Again, this is a heathy meal. You could put lefover rice inside the tortilla also.
2 tsp. vegetable oil
1 small onion (1/2 cup coarsely chopped)
2 cans of black beans 15 oz.
1 can chopped green chilies 4.5 oz.
1 jar mild salsa 16 oz
6 large Tortillas 10 inch
1 1/2 cup of already shredded Monterey Jack Chreese 6 oz.
Reduced Fat Sour Cream
Heat oil, add chopped onion and cook for 2 minutes
While onion cooks, rinse and drain the beans and chilis in a colander. Add cooked onions and cook until mixture thickens.. about 5 minutes.
While bean mixture simmers, wrap the tortillas in plastic wrap and microwave on high until warmed through. 1 to2 minutes.
Place one tortilla on plate and spoon bean mixture in center and sprinkle generously with cheese. Fol the tortlla tucking in one end burrito style, and serve. Add sour cream. Yum! Again, this is a heathy meal. You could put lefover rice inside the tortilla also.
Sunday, March 13, 2011
BLACK BEANS AND RICE
THIS IS A COMPLETE PROTEIN! DELICIOUS WITH THE SALSA RECIPE OVER THE TOP!
2 1/2 CUPS OF INSTANT (5 MINUTE) RICE
1 TSP OLIVE OIL
1 LARGE ONION
1 CAN OF RED BEANS 15 1/2 OZ.
1 CAN OF WHITE BEANS 15 1/2 OZ.
1 SMALL CAN OF PITTED BLACK OLIVES 2 1/4 OZ.
1 CAN OF BLACK BEANS
2 CANS OF DICED TOMATOES 14 1/2 OZ.
1 CUP FROZEN CORN KERNALS
1 TSP CHILI POWDER
1 TSP CUMIN
1 TSP GARLIC POWDER
3/4 CUP SHREDDED CHEESE
ADD 2 1/2 CUPS OF WATER TO RICE AND COOK. SET ASIDE..
HEAT OIL IN DEEP NONSTICK PAN AND BROWN CHOPPED ONION. DRAIN RED AND WHITE BEANS AND OLIVES IF USED.
RAISE UP HEAT IN PAN AND ADD DRAINED BEANS AND OLIVES, THE BLACK BEANS WITH THEIR LIQUID, TOMATOES, CORN, CHILI POWDER, CUMIN, AND GARLIC PWD. STIR AND MIX WELL. COVER THE SKILLET AND BRING TO A BOIL. lOWER THE HEAT AND COOK FOR 3 OR 4 MINUTES. STIR OCCASIONALLY.
LOWER THE HEAT TO A SIMMER AND SPRINKLE CHEESE OVER THE BEAN MIXTURE. COVER AND COOK UNTIL THE CHEESE MELTS. 2 TO 3 MINUTES. SERVE THE BEAN OVER A BED OF RICE. YUM! I LIKE TO TOP IT WITH SALSA.
HEALTHIER WITH BROWN RICE!!!
2 1/2 CUPS OF INSTANT (5 MINUTE) RICE
1 TSP OLIVE OIL
1 LARGE ONION
1 CAN OF RED BEANS 15 1/2 OZ.
1 CAN OF WHITE BEANS 15 1/2 OZ.
1 SMALL CAN OF PITTED BLACK OLIVES 2 1/4 OZ.
1 CAN OF BLACK BEANS
2 CANS OF DICED TOMATOES 14 1/2 OZ.
1 CUP FROZEN CORN KERNALS
1 TSP CHILI POWDER
1 TSP CUMIN
1 TSP GARLIC POWDER
3/4 CUP SHREDDED CHEESE
ADD 2 1/2 CUPS OF WATER TO RICE AND COOK. SET ASIDE..
HEAT OIL IN DEEP NONSTICK PAN AND BROWN CHOPPED ONION. DRAIN RED AND WHITE BEANS AND OLIVES IF USED.
RAISE UP HEAT IN PAN AND ADD DRAINED BEANS AND OLIVES, THE BLACK BEANS WITH THEIR LIQUID, TOMATOES, CORN, CHILI POWDER, CUMIN, AND GARLIC PWD. STIR AND MIX WELL. COVER THE SKILLET AND BRING TO A BOIL. lOWER THE HEAT AND COOK FOR 3 OR 4 MINUTES. STIR OCCASIONALLY.
LOWER THE HEAT TO A SIMMER AND SPRINKLE CHEESE OVER THE BEAN MIXTURE. COVER AND COOK UNTIL THE CHEESE MELTS. 2 TO 3 MINUTES. SERVE THE BEAN OVER A BED OF RICE. YUM! I LIKE TO TOP IT WITH SALSA.
HEALTHIER WITH BROWN RICE!!!
FREEZE YOUR CHEESE!
I GOT TIRED OF THROWING AWAY CHEESE WHEN IT SAT TOO LONG AND MOLDED! FROZEN CHEESE STAYS FRESH FOR MONTHS. I CUT A LARGE BRICK UP INTO FOUR PIECES AND FREEZE. I DO HAVE A FOOD SAVER MACHINE. IF YOU DON'T HAVE ONE, JUST DOUBLE WRAP IT. PUT IT IN A DOUBLE ZIP TOP BAG. IF IT IS ALREADY SHREDDED YOU CAN JUST WACK IT ON THE COUNTER AND IT BREAKS IT UP. SURE SAVES MONEY WHEN YOU CAN BUY IN BULK. I JUST OPENED ONE OF MY FROZEN SECTIONS FROM THE LARGE BRICK OF CHEESE YESTERDAY AND IT WAS VERY FRESH AND NICE!!
SO-SIMPLE SALSA
1 Clove Garlic
1/4 cup of Cilantro, loosely packed
1/2 Lime
1 can (14 1/2 oz. ) Mexican style stewed tomatoes
Peel the garlic. Turn on Blender or food processor and drop the garlic onto moving blade. Process until finely chopped or use garlic press. Add Cilantro and pulse to chop fine. Squeeze the julice from the half lime into blender. Add Tomatoes and pulse 2 or 3 times for a chunky Salsa or balend untuil smooth, about 15 seconds. Serve at Once or refrigerate until ready to serve.
I gave this recipe to Nicole last summer and she loved it and uses it often for a quick Salsa.
Makes about 2 cups.
1/4 cup of Cilantro, loosely packed
1/2 Lime
1 can (14 1/2 oz. ) Mexican style stewed tomatoes
Peel the garlic. Turn on Blender or food processor and drop the garlic onto moving blade. Process until finely chopped or use garlic press. Add Cilantro and pulse to chop fine. Squeeze the julice from the half lime into blender. Add Tomatoes and pulse 2 or 3 times for a chunky Salsa or balend untuil smooth, about 15 seconds. Serve at Once or refrigerate until ready to serve.
I gave this recipe to Nicole last summer and she loved it and uses it often for a quick Salsa.
Makes about 2 cups.
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